{"id":481422,"date":"2023-07-12T09:17:46","date_gmt":"2023-07-12T07:17:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=481422"},"modified":"2023-07-12T09:17:49","modified_gmt":"2023-07-12T07:17:49","slug":"kako-se-znebiti-mascobe-na-stegnih-kako-do-vitkih-in-oblikovanih-nog","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-mascobe-na-stegnih-kako-do-vitkih-in-oblikovanih-nog\/","title":{"rendered":"Kako se znebiti ma\u0161\u010dobe na stegnih? Kako do vitkih in oblikovanih nog"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-mascobe-na-stegnih-kako-do-vitkih-in-oblikovanih-nog\/#Zakaj_ne_morete_shujsati_le_v_stegna\" title=\"Zakaj ne morete shuj\u0161ati le v stegna?\">Zakaj ne morete shuj\u0161ati le v stegna?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-mascobe-na-stegnih-kako-do-vitkih-in-oblikovanih-nog\/#Kako_izboljsati_prehrano_za_hujsanje_in_oblikovanje_stegen\" title=\"Kako izbolj\u0161ati prehrano za huj\u0161anje in oblikovanje stegen?\">Kako izbolj\u0161ati prehrano za huj\u0161anje in oblikovanje stegen?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-mascobe-na-stegnih-kako-do-vitkih-in-oblikovanih-nog\/#Sestavite_nacrt_treninga_ki_bo_prinesel_rezultate\" title=\"Sestavite na\u010drt treninga, ki bo prinesel rezultate\">Sestavite na\u010drt treninga, ki bo prinesel rezultate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-mascobe-na-stegnih-kako-do-vitkih-in-oblikovanih-nog\/#Ne_pozabite_na_pocitek_in_okrevanje\" title=\"Ne pozabite na po\u010ditek in okrevanje\">Ne pozabite na po\u010ditek in okrevanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-mascobe-na-stegnih-kako-do-vitkih-in-oblikovanih-nog\/#Rezultatov_ne_spremljajte_le_po_stevilu_na_tehtnici\" title=\"Rezultatov ne spremljajte le po \u0161tevilu na tehtnici\">Rezultatov ne spremljajte le po \u0161tevilu na tehtnici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-mascobe-na-stegnih-kako-do-vitkih-in-oblikovanih-nog\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Skoraj vsakdo bi rad nekaj spremenil na sebi. Imeti o\u017eji pas, manj\u0161e boke ali zadnjico. Zlasti \u017eenske pogosto sanjajo o vitkej\u0161ih stegnih, ki jim dajejo ob\u010dutek samozavesti tudi v mini krilih in kratkih hla\u010dah. To nato posku\u0161ajo dose\u010di z nerazumno strogimi dietami ali eno samo vadbo za stegna z desetinami ali stotinami ponovitev. Vendar s stradanjem in vadbo ne zdr\u017eijo dolgo, saj se jih s\u010dasoma naveli\u010dajo in opustijo svoja prizadevanja za spremembo postave. <strong>Dana\u0161nji \u010dlanek je zato namenjen zanje in za vse druge, ki \u017eelijo shuj\u0161ati ne le na stegnih<\/strong>. V njem bodo predstavljeni posamezni koraki, ki so pomembni na poti do trajnih rezultatov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_ne_morete_shujsati_le_v_stegna\"><\/span>Zakaj ne morete shuj\u0161ati le v stegna?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda morate le izgubiti nekaj centimetrov na stegnih in boste zadovoljni s svojo postavo. Na \u017ealost pa telo ne deluje tako &#8211; <strong>izberete si eno podro\u010dje in ga za\u010dnete bolj trenirati, ma\u0161\u010doba na njem pa za\u010dne izginjati<\/strong> kot s \u010darobno palico.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne glede na to, ali \u017eelite shuj\u0161ati na stegnih, zadnjici ali <a href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/\" class=\"ek-link\">trebuhu<\/a>, je vedno pomemben <strong>celovit pristop<\/strong>. Pri tem je treba <strong>prilagoditi prehrano in vadbo<\/strong> tako, da bo poraba energije ve\u010dja od vnosa in da boste imeli <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" class=\"ek-link\">kalori\u010dni primanjkljaj<\/a>. To vodi do splo\u0161nega zmanj\u0161anja dele\u017ea telesne ma\u0161\u010dobe, kar bo povzro\u010dilo postopno izgubo telesne te\u017ee. Ali bo ma\u0161\u010doba na trebuhu, zadnjici ali stegnih za\u010dela izginjati prej, je odvisno predvsem od va\u0161e genetike in hormonskega okolja va\u0161ega telesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravilno izbrane vaje vam bodo pomagale u\u010dvrstiti in oblikovati stegna. Vendar ne morete pri\u010dakovati, da jih boste imeli enake kot vrhunski model ali fitnes vplivne\u017e. Poleg tega so dru\u017ebena omre\u017eja polna prirejenih fotografij in dostikrat ne odra\u017eajo resni\u010dnosti. \u010ce \u017eelite spremljati svoje telesne spremembe, je <strong>najbolje, da svoje rezultate primerjate s seboj pred mesecem ali letom dni<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce je va\u0161 cilj shuj\u0161ati in se \u017eelite nau\u010diti, kako to storiti korak za korakom, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" class=\"ek-link\"><strong>Enostavne osnove huj\u0161anja: Presene\u010deni boste, kaj je zares pomembno<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-1124x750.jpg\" alt=\"Huj\u0161anje v stegna\" class=\"wp-image-478421\" width=\"843\" height=\"563\" title=\"Huj\u0161anje v stegna\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_izboljsati_prehrano_za_hujsanje_in_oblikovanje_stegen\"><\/span>Kako izbolj\u0161ati prehrano za huj\u0161anje in oblikovanje stegen?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na poti do vitkih stegen ne sme biti ekstremnih diet, izlo\u010danja glutena, ogljikovih hidratov ali naravnost stradanja. Namesto tega sledite spodnjim nasvetom, da <strong>dolo\u010dite optimalen vnos kalorij in makrohranil za postopno huj\u0161anje<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Dolo\u010dite optimalen vnos kalorij<\/h3>\n\n\n\n<p>Huj\u0161ati za\u010dnete \u0161ele, ko <strong>poraba energije<\/strong> (osnovni metabolizem, splo\u0161no dnevno gibanje, \u0161port) <strong>prese\u017ee vnos energije<\/strong> (prehrana, pija\u010da, dodatki). Takrat va\u0161e telo pose\u017ee po lastnih zalogah energije in za\u010dne kuriti telesno ma\u0161\u010dobo. Zaradi tega pride do kalori\u010dnega primanjkljaja. Toda koliko kalorij morate zau\u017eiti, da to dose\u017eete? To je vpra\u0161anje <strong>bazalnega metabolizma, telesne vadbe in drugih obi\u010dajnih dejavnosti<\/strong>, pri katerih porabljate energijo. Na\u0161 <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" class=\"ek-link\"><strong>kalkulator za izra\u010dun energijskega vnosa<\/strong><\/a> in makrohranil vam bo pomagal dolo\u010diti optimalni vnos kalorij za huj\u0161anje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nato poskusite nekaj tednov slediti temu izra\u010dunanemu kalori\u010dnemu vnosu in nato ocenite, kako vam ustreza in ali ste opazili kak\u0161ne rezultate. Prehranske aplikacije, kot je MyFitnessPal, vam lahko pomagajo nadzorovati vnos kalorij. <strong>Povpre\u010dna stopnja zdravega huj\u0161anja je 0,5-1 kg na teden<\/strong>. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce imate ob\u010dutek, da stradate in prehitro huj\u0161ate, pove\u010dajte vnos kalorij za pribli\u017eno 5-10 %. <\/li>\n\n\n\n<li>\u010ce se vam zdi, da stagnirate, poskusite zmanj\u0161ati vnos kalorij za 5-10 %.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prakti\u010dne nasvete, ki vam bodo pomagali pri obvladovanju kalori\u010dnega primanjkljaja, najdete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" class=\"ek-link\"><strong>Kalori\u010dni primanjkljaj: Kako shuj\u0161ati in \u017eiveti svoje \u017eivljenje?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-1124x748.jpg\" alt=\"Na\u010drt prehrane za huj\u0161anje\" class=\"wp-image-478506\" width=\"843\" height=\"561\" title=\"Na\u010drt prehrane za huj\u0161anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Izberite ustrezne vire beljakovin, ma\u0161\u010dob in ogljikovih hidratov<\/h3>\n\n\n\n<p>Kalkulator ne bo izra\u010dunal le va\u0161ega energijskega vnosa, temve\u010d tudi osnovne makrohranilne snovi, tj. <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\">beljakovine<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" class=\"ek-link\">ogljikove hidrate<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" class=\"ek-link\">ma\u0161\u010dobe<\/a>. Vsak od njih ima v telesu pomembno vlogo z vidika zdravja in tudi izgube telesne te\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Beljakovine<\/strong> bodo pomagale <strong>za\u0161\u010dititi in zgraditi mi\u0161i\u010dno maso<\/strong>, hkrati pa bodo bolje obvladovale kalori\u010dni primanjkljaj, saj so najbolj nasitne.<\/li>\n\n\n\n<li><strong>Ogljikovi hidrati zagotavljajo energijo<\/strong> za trening in vsakodnevno delovanje, poleg tega pa so tudi dober vir <a href=\"https:\/\/gymbeam.si\/vlaknine\" class=\"ek-link\">vlaknin<\/a>, ki pripomorejo k sitosti.<\/li>\n\n\n\n<li><strong>Ma\u0161\u010dobe<\/strong> pa pomagajo ohranjati <strong>uravnote\u017eeno hormonsko okolje<\/strong>, ki je prav tako klju\u010dnega pomena za huj\u0161anje. Pri na\u010drtovanju prehrane se osredoto\u010dite na kakovostne vire teh hranil. Prednost naj imajo obi\u010dajna, \u010dim manj predelana \u017eivila.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Primerni viri makrohranil<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Beljakovine<\/strong>: <a href=\"https:\/\/gymbeam.si\/piscancja-prsa-v-slanici-gymbeam.html\" class=\"ek-link\">meso<\/a> in mesni izdelki, <a href=\"https:\/\/gymbeam.si\/ribe\">ribe<\/a>, jajca, mle\u010dni izdelki, <a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\" class=\"ek-link\">seitan<\/a>, <a href=\"https:\/\/gymbeam.si\/proteini\" class=\"ek-link\">beljakovine<\/a>.<\/li>\n\n\n\n<li><strong>Ogljikovi hidrati<\/strong>: <a href=\"https:\/\/gymbeam.si\/kruh-in-pecivo\" class=\"ek-link\">polnozrnati kruh<\/a>, r\u017eeni kruh, <a href=\"https:\/\/gymbeam.si\/testenine\" class=\"ek-link\">testenine<\/a>, polnozrnata <a href=\"https:\/\/gymbeam.si\/moka\" class=\"ek-link\">moka<\/a>, \u017eita (ri\u017e, <a href=\"https:\/\/gymbeam.si\/kvinoja\" class=\"ek-link\">kvinoja<\/a>, <a href=\"https:\/\/gymbeam.si\/polnozrnati-kuskus-gymbeam.html\" class=\"ek-link\">kuskus<\/a>, <a href=\"https:\/\/gymbeam.si\/rjava-bulgur-psenica-gymbeam.html\" class=\"ek-link\">bulgur<\/a>), <a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" class=\"ek-link\">ovsena ka\u0161a<\/a>, <a href=\"https:\/\/gymbeam.si\/instant-ajdova-kasa-gymbeam.html\" class=\"ek-link\">ajdova ka\u0161a<\/a>, zelenjava, sadje, <a href=\"https:\/\/gymbeam.si\/strocnice\" class=\"ek-link\">stro\u010dnice<\/a>.<\/li>\n\n\n\n<li><strong>Ma\u0161\u010dobe<\/strong>: rastlinska olja (olj\u010dno, <a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-canola-cooking-spray-gymbeam.html\">repi\u010dno<\/a>, avokadovo, bu\u010dno), ore\u0161\u010dki in semena, masla iz ore\u0161\u010dkov, <a href=\"https:\/\/gymbeam.si\/pure-ghee-gymbeam.html\" class=\"ek-link\">ghee<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg kakovostne hrane vam lahko na\u010drtovanje prehrane olaj\u0161ajo tudi prakti\u010dni nasveti iz \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/10-zacetniskih-nasvetov-za-hiter-in-trajen-napredek-v-fitnesu\/\" class=\"ek-link\"><strong>10 nasvetov, ki vam bodo pomagali shuj\u0161ati in ostati v formi<\/strong><\/a>.<\/p>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-1124x749.jpg\" alt=\"Dieta za huj\u0161anje v stegna\" class=\"wp-image-478437\" width=\"843\" height=\"562\" title=\"Dieta za huj\u0161anje v stegna\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Omejite predelano hrano in sladkane pija\u010de<\/h3>\n\n\n\n<p>Po drugi strani pa posku\u0161ajte <strong>omejiti industrijsko predelano hrano<\/strong>, kot so razli\u010dni slani prigrizki (\u010dips itd.), hitra hrana, sladkarije, torte, pecivo (roglji\u010dki), pi\u0161koti, \u010dokolada, mastne klobase itd. Ta \u017eivila <strong>vsebujejo veliko energije v majhnih koli\u010dinah ter so revna z beljakovinami, vlakninami, vitamini in minerali<\/strong>. Zaradi njih boste verjetno kmalu spet la\u010dni, zato boste pojedli ve\u010d hrane kot obi\u010dajno, kar bo odlo\u017eilo izgubo telesne te\u017ee. \u010ce pa ob\u010dasno u\u017eivate v kvadratku kakovostne <a href=\"https:\/\/gymbeam.si\/temna-cokolada-90-gymbeam.html\" class=\"ek-link\">temne \u010dokolade<\/a> ali drugem majhnem sladkem pribolj\u0161ku, je to v redu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pazite tudi na sladke pija\u010de in alkohol<\/strong>, ki prina\u0161ajo nepotrebne kalorije. Raje zau\u017eijte nesladkane pija\u010de (navadna voda, <a href=\"https:\/\/gymbeam.si\/caj\" class=\"ek-link\">\u010daj<\/a>, <a href=\"https:\/\/gymbeam.si\/brazilska-kava-gymbeam.html\" class=\"ek-link\">kava<\/a>). Poleg limoninega soka in zeli\u0161\u010d si lahko vodo za popestritev okusite tudi z <a href=\"https:\/\/gymbeam.si\/bcaa-4-1-1-instant-gymbeam.html\" class=\"ek-link\">BCAA v prahu<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\" class=\"ek-link\">Kje se skrivajo teko\u010de kalorije in kako ovirajo va\u0161e huj\u0161anje<\/a><\/strong> izveste, katere druge pija\u010de lahko uni\u010dijo va\u0161a prizadevanja za huj\u0161anje?<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-1124x814.jpg\" alt=\"Pija\u010de za huj\u0161anje\" class=\"wp-image-478313\" width=\"843\" height=\"611\" title=\"Pija\u010de za huj\u0161anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-1124x814.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-400x290.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-1536x1112.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-2048x1483.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Preizkusite ustrezne dodatke<\/h3>\n\n\n\n<p>\u010ceprav <a href=\"https:\/\/gymbeam.si\/topilci-mascob\" class=\"ek-link\">topilci ma\u0161\u010dob<\/a> in drugi <a href=\"https:\/\/gymbeam.si\/za-hujsanje\" class=\"ek-link\">dodatki za huj\u0161anje<\/a> niso \u010dude\u017ene tablete, s katerimi bi se telesna te\u017ea zmanj\u0161ala sama od sebe, lahko pripomorejo k la\u017ejemu in hitrej\u0161emu procesu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Topilci ma\u0161\u010dob<\/strong>: vplivajo na presnovo in lahko pove\u010dajo porabo energije v mirovanju, zlasti pa med \u0161portnimi dejavnostmi. Mednje spadajo <a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">kofein<\/a>, <a href=\"https:\/\/gymbeam.si\/sinefrin-gymbeam.html\" class=\"ek-link\">sinefrin<\/a>, <a href=\"https:\/\/gymbeam.si\/topilec-mascob-l-karnitin-gymbeam.html\" class=\"ek-link\">L-karnitin<\/a> ali kompleksni topilci ma\u0161\u010dob z ve\u010d sestavinami, kot sta <a href=\"https:\/\/gymbeam.si\/fueburn-gymbeam.html\" class=\"ek-link\">FueBurn<\/a> ali <a href=\"https:\/\/gymbeam.si\/topilec-mascob-beast-burn-120kaps-beastpink.html\" class=\"ek-link\">BeastBurn<\/a>, ki vsebujeta ve\u010d aktivnih sestavin.<\/li>\n\n\n\n<li><strong>Vlaknine<\/strong>: pomagajo zapolniti \u017eelodec in podalj\u0161ati ob\u010dutek sitosti. Poskusite s <a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\" class=\"ek-link\">indijskim trpotcem<\/a>, <a href=\"https:\/\/gymbeam.si\/glukomanan-gymbeam.html\" class=\"ek-link\">glukomananom<\/a>, <a href=\"https:\/\/gymbeam.si\/hitozan-gymbeam.html\" class=\"ek-link\">hitozanom<\/a> ali kompleksom petih vlaknin <a href=\"https:\/\/gymbeam.si\/daily-fiber-gymbeam.html\" class=\"ek-link\">Daily Fiber<\/a>.<\/li>\n\n\n\n<li><strong>Dodatki za zmanj\u0161anje apetita<\/strong>: ti dodatki lahko zmanj\u0161ajo \u017eeljo po sladkih in slanih prigrizkih ter vam pomagajo bolje obvladovati primanjkljaj kalorij. Priljubljeni so <a href=\"https:\/\/gymbeam.si\/kromov-pikolinat-gymbeam.html\" class=\"ek-link\">krom<\/a>, <a href=\"https:\/\/gymbeam.si\/izvlecek-belega-fizola-gymbeam.html\" class=\"ek-link\">izvle\u010dek belega fi\u017eola<\/a> ali <a href=\"https:\/\/gymbeam.si\/appetite-control-beastpink.html\" class=\"ek-link\">Apetite Control<\/a> z ve\u010d sestavinami.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O drugih aktivnih sestavinah, ki lahko olaj\u0161ajo celoten proces, si lahko preberete v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/prehranska-dopolnila-za-hujsanje-katera-so-dobra-za-kurjenje-mascob-ali-obcutek-sitosti\/\" class=\"ek-link\"><strong>Prehranska dopolnila za huj\u0161anje: katera bodo pomagala kuriti ma\u0161\u010dobo ali nasititi<\/strong><\/a>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36298,86551,102436,103096,107833\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sestavite_nacrt_treninga_ki_bo_prinesel_rezultate\"><\/span>Sestavite na\u010drt treninga, ki bo prinesel rezultate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spremenjeno prehrano je najbolje podpreti z ustrezno telesno vadbo v obliki celostne vadbe z ute\u017emi in kardio vadbe.<strong> Z vajami za sprednjo, zadnjo in notranjo stran stegen jih boste u\u010dvrstili in oblikovali<\/strong>. Tek ali druga kardio vadba vam bo pomagala pri kurjenju dodatnih kalorij in spodbujala izgubo telesne te\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Vklju\u010dite razli\u010dne u\u010dinkovite vaje za stegna<\/h3>\n\n\n\n<p>Ni vam treba skrbeti, da bodo va\u0161e noge zaradi <a href=\"https:\/\/gymbeam.si\/blog\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/\" class=\"ek-link\">vadbe z ute\u017emi<\/a> zrasle do velikanskih dimenzij. \u010ce nimate genetske predispozicije za veliko rast mi\u0161ic na tem podro\u010dju, vas bo vadba za mo\u010d nagradila s <strong>\u010dvrstimi in lepo oblikovanimi stegni<\/strong>. Poleg tega boste z vadbo z ute\u017emi pridobili ve\u010d mi\u0161ic, ki so presnovno aktivnej\u0161e od ma\u0161\u010dobe, kar posledi\u010dno vodi v ve\u010d pokurenih kalorij. Te bodo zaradi regeneracijskih procesov v ve\u010dji meri izgorele tudi 24-72 ur po vadbi. Vadba z lastno te\u017eo ali z dumbbelli bo prav tako podprla izgubo telesne te\u017ee. <span style=\"color: #ff6600\">[2-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vaje za stegna vklju\u010dite v svoj vadbeni na\u010drt <strong>2-3-krat na teden.<\/strong><\/li>\n\n\n\n<li>Iz tabele izberite <strong>3-6 vaj<\/strong>.<\/li>\n\n\n\n<li>Poskusite kombinirati vaje za sprednjo, zadnjo in notranjo stran stegen za splo\u0161no krepitev tega dela. <\/li>\n\n\n\n<li>Nato jih izvedite v <strong>8-12 ponovitvah<\/strong> in <strong>2-4 delovnih serijah<\/strong>.&nbsp;<span style=\"color: #ff6600\">[5]<\/span><\/li>\n\n\n\n<li>Pri vajah z lastno te\u017eo ali <a href=\"https:\/\/gymbeam.si\/fitnes-gume-in-ekspanderji\" class=\"ek-link\">vadbenim trakom<\/a> lahko pove\u010date \u0161tevilo vaj in ponovitev.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa v svoj na\u010drt vadbe kot del celovite vadbe telesa obvezno dodajte vaje za zgornji del telesa, vklju\u010dno z rameni, <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/\">rokami<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-vas-hrbet\/\">hrbtom<\/a> in trebu\u0161nimi mi\u0161icami. Izmeni\u010dno lahko izvajate vaje s <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\" class=\"ek-link\">telesno te\u017eo<\/a>, z <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" class=\"ek-link\">dumbbelli<\/a>, <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" class=\"ek-link\">kettlebelli<\/a> in palicami. Ne pozabite, da je <strong>napredek najbolje dose\u010di s postopnim pove\u010devanjem skupne obremenitve po na\u010delu progresivne preobremenitve<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Primarno obremenjene mi\u0161ice stegen<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vaje<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Prednja stran stegen (kvadriceps)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" class=\"ek-link\">Prednji po\u010dep<\/a>, iztegovanje nog, goblet po\u010dep, bolgarski po\u010dep, leg press, izpadni korak naprej, mrtvi dvig, po\u010dep z eno nogo.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zadnja stran stegen (stegenske mi\u0161ice)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Leg curl na napravi ali <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" class=\"ek-link\">na klopi<\/a>, romunski mrtvi dvig, hiperextenzija, zamah s <a href=\"https:\/\/gymbeam.si\/nastavljiv-kettlebell-4-5-18-kg-gymbeam.html\">kettlebellom<\/a>, hamstring curl s <a href=\"https:\/\/gymbeam.si\/fitball-65cm-gymbeam.html\" class=\"ek-link\">fit \u017eogo<\/a>.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Notranja stegna<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sumo po\u010dep, pli\u00e9 po\u010dep, sumo mrtvi dvigi, dvigi nog v le\u017ee\u010dem polo\u017eaju na boku, dvigi nog v kle\u010de\u010dem in stoje\u010dem polo\u017eaju (z <a href=\"https:\/\/gymbeam.si\/set-trakov-za-krepitev-misic-booty-band-beast-pink.html\" class=\"ek-link\">vadbenim trakom<\/a>, na \u0161kripcu), bo\u010dna hoja s trakom, stranski izpadni koraki, stiskanje <a href=\"https:\/\/gymbeam.si\/obroc-za-pilates-black-gymbeam.html\" class=\"ek-link\">pilates obro\u010da<\/a> med stegni v le\u017ee\u010dem polo\u017eaju na boku, abdukcija in addukcija na napravi.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u010ce \u017eelite delati tudi na zadnjici, lahko u\u010dinkovite vaje najdete v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" class=\"ek-link\"><strong>9 najbolj\u0161ih vaj za zadnjico in noge<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-1124x749.jpeg\" alt=\"Vaje za stegna\" class=\"wp-image-478346\" width=\"843\" height=\"562\" title=\"Vaje za stegna\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Dodajte kardio vadbo<\/h3>\n\n\n\n<p>Pri huj\u0161anju je kardio vadba obi\u010dajno izbira \u0161tevilka ena. Pri <a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\">teku<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\">hitri hoji<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/kako-lahko-varno-uzivate-v-kolesarjenju-7-nasvetov-za-zacetnike-in-napredne-kolesarje\/\">kolesarjenju<\/a>, teka\u0161ki stezi ali veslanju <strong>obi\u010dajno pokurimo ve\u010d kalorij kot pri enakem \u010dasu vadbe<\/strong>. Posledi\u010dno bo va\u0161e telo porabilo dodatne kalorije in vam ne bo treba jesti toliko manj. Rezultat je pospe\u0161eno kurjenje podko\u017ene ma\u0161\u010dobe in oblikovanje mi\u0161ic, ki jih trenirate v telovadnici. Poleg tega boste, ko boste s kolesom vrteli pedala v velik hrib ali se odpravili na gorski pohod, intenzivno delali tudi na stegenskih mi\u0161icah, ki bodo tako postale mo\u010dnej\u0161e in \u010dvrstej\u0161e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar tudi med tednom ne pretiravajte s kardio vadbo. Na za\u010detku bo dovolj, \u010de ga boste izvajali <strong>trikrat na teden po 30 minut<\/strong>. \u010ce niste navdu\u0161eni nad temi dolgotrajnimi dejavnostmi, imajo lahko podoben u\u010dinek kratke intervalne dejavnosti, kot sta Tabata ali HIIT, na primer s <a href=\"https:\/\/gymbeam.si\/blog\/kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij\/\">kolebnico<\/a>. Najbolje je, da dneve, ko izvajate vadbo za mo\u010d in kardio vadbo, menjate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o prednostih prehrane, vadbe z ute\u017emi in kardio vadbe za huj\u0161anje, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/\">Dieta, kardio vadba in vadba z ute\u017emi<\/a><\/strong>. Kaj je najbolj\u0161e za huj\u0161anje?<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-1124x749.jpeg\" alt=\"Kardio za huj\u0161anje v stegna\" class=\"wp-image-478362\" width=\"843\" height=\"562\" title=\"Kardio za huj\u0161anje v stegna\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pove\u010danje porabe energije z rutinsko dejavnostjo<\/h3>\n\n\n\n<p>Ve\u010d energije lahko porabite tudi pri vsakodnevnih dejavnostih. \u010ce na poti v slu\u017ebo izstopite iz avtobusa eno postajo prej in se sprehodite, se namesto z dvigalom peljete po stopnicah ali sede\u010de delo prepletate z aktivnimi odmori, boste pove\u010dali porabo energije. <strong>Razmislite o tem, kako se lahko ve\u010d gibate tudi \u010dez dan, ne le v fitnesu<\/strong>. Navsezadnje boste za vadbo porabili pribli\u017eno eno uro na dan. \u010ce od\u0161tejete osem ur spanja, vam \u0161e vedno ostane 16 ur na dan, ki bi jih morali vsaj delno porabiti za aktivnost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o vplivu vsakodnevne telesne dejavnosti na huj\u0161anje si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/\"><strong>Kaj je najpomembnej\u0161i dejavnik pri huj\u0161anju<\/strong><\/a>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ne_pozabite_na_pocitek_in_okrevanje\"><\/span>Ne pozabite na po\u010ditek in okrevanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rezultati bodo hitrej\u0161i, \u010de jih boste podprli s kakovostnim <a href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\">spanjem<\/a> in po\u010ditkom. Prednostno si zagotovite vsaj sedem ur spanja na dan. Ne pozabite tudi, da se <strong>mi\u0161ice po treningu za mo\u010d popolnoma <a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\">regenerirajo<\/a> v pribli\u017eno 24-72 urah<\/strong>. Zato med tednom menjajte podro\u010dja, ki jih obremenjujete, in na\u010drtujte dneve po\u010ditka. Ni nujno, da jih pre\u017eivite na kav\u010du, ampak se odpravite na sprehod ali pa naredite nekaj lahkih razteznih vaj. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, kaj lahko storite za laj\u0161anje bole\u010din v mi\u0161icah po vadbi, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\">Kako podpreti regeneracijo z masa\u017eno pi\u0161tolo in drugimi pripomo\u010dki<\/a><\/strong>?<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-1124x749.jpg\" alt=\"Kako spodbuditi regeneracijo?\" class=\"wp-image-478378\" width=\"843\" height=\"562\" title=\"Kako spodbuditi regeneracijo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rezultatov_ne_spremljajte_le_po_stevilu_na_tehtnici\"><\/span>Rezultatov ne spremljajte le po \u0161tevilu na tehtnici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med celotnim procesom spreminjanja telesa ne smete pozabiti meriti svojega napredka. Tudi \u010de je va\u0161 cilj vitkej\u0161a stegna, spremljajte napredek svoje celotne postave. Po mo\u017enosti ob istem \u010dasu dneva, najbolje zjutraj, ko se zbudite, izmerite obseg pasu, bokov, zadnjice, stegen in se enkrat na dva tedna tudi stehtajte. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svoje rezultate lahko spremljate in primerjate tudi s fotografijami. Na za\u010detku poti se fotografirajte, nato pa enkrat na \u010das (pribli\u017eno 2-4 tedne) dodajte \u0161e eno fotografijo na istem mestu in ob istem \u010dasu. <strong>Uspeh se ne meri samo s tem, koliko tehtate<\/strong>. Gre tudi za izgubo centimetrov, bolj\u0161e po\u010dutje in ve\u010djo samozavest. <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-tehtnica-kaze-vecje-stevilke-in-to-ni-mascoba\/\">\u0160tevilka na tehtnici<\/a> ne pomeni, da vam ne uspeva. \u010ce se dovolj dolgo dr\u017eite novega na\u010drta, je samo vpra\u0161anje \u010dasa, kdaj bodo pri\u0161li rezultati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za vsako spremembo v telesu, naj gre za izgubo telesne te\u017ee, zdravo pove\u010danje telesne te\u017ee ali celo izgubo telesne te\u017ee na notranji strani stegen, je potreben celosten pristop. <strong>Tega preprosto ne morete storiti sami, ne da bi prilagodili prehrano, na\u010drt treninga in splo\u0161no optimizacijo \u017eivljenjskega sloga<\/strong>. Zahvaljujo\u010d dana\u0161njemu \u010dlanku imate zdaj znanje in izku\u0161nje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kalkulator bo izra\u010dunal, koliko kalorij morate zau\u017eiti za postopno huj\u0161anje, vklju\u010dil ustrezna \u017eivila in izlo\u010dil tista, ki bi lahko ovirala va\u0161 napredek. V vadbo vsaj 2-krat tedensko dodajte prednje po\u010depe, romunske mrtve dvige, dvige nog z oporo in druge u\u010dinkovite vaje za krepitev stegen. Nato podprite izgorevanje ma\u0161\u010dob s kardio vadbo in u\u010dinkovitimi prehranskimi dopolnili. \u010ce vse skupaj podkrepite s kakovostnim spanjem in zadostnim po\u010ditkom, lahko <strong>prej ali slej pri\u010dakujete odli\u010dne rezultate<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste se nau\u010dili kaj novega in koristnega? \u010ce da, ne pozabite deliti tega \u010dlanka s prijatelji, ki bodo morda tudi cenili ta nasvet. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sanjate o \u010dvrstih in vitkih stegnih? Potem ne smete zamuditi na\u0161ega \u010dlanka s prakti\u010dnimi nasveti za spremembo prehrane in seznamom u\u010dinkovitih vaj za sprednji, zadnji in notranji del stegen. <\/p>\n","protected":false},"author":129,"featured_media":478261,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6375,7359,7485,6423],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-481422","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-prehrana-sl","10":"tag-trening-sl","11":"tag-vaje-za-noge","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako se znebiti ma\u0161\u010dobe na stegnih? 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